Eating for two during pregnancy

The notion of eating for two during your pregnancy sounds like it might make good sense but, really, it's just a
clever excuse for an extra chocolate
bar.

In reality, you only need to eat a little more than usual during your pregnancy. For the good health of both you
and your developing baby, it is important
that extra food is part of a healthy balanced diet.

No matter how busy your schedule is, it is very important not to skip meals during pregnancy. Even if morning
sickness is still taking its toll, try to start the
day with a piece of toast or cracker and a cup of soothing herbal tea.

National Health and Medical Research Council (NHMRC) Dietary Guidelines for Australian adults recommends
that pregnant and breast-feeding women
bump up their intake of vegetables, legumes, fruit and cereal each day. For pregnant women, this should include
around 5-6 serves of vegetables/legumes, 4
serves of fruit and 4-6 serves of cereal each day. During breastfeeding
this should increase even more, with daily
intake of each food group boosted by an
additional serve.

Avoid fatty or sweet treats and sugary soft drinks and make sure you include foods rich in protein,
calcium and
iron.

Vegetarian women may require additional iron supplementation. If you are planning to conceive, taking folate
(folic acid) tablets for three months prior
to conception can reduce the risk of spina bifida.

If you have any concerns about your diet during pregnancy, talk to your doctor or nutritionist.